Navigating the advice on what exercises are best for women can be confusing. With a plethora of recommendations, it’s easy to feel overwhelmed.
So, what’s the best mix for your specific life stage?
Here’s what two experts have to say.
What Are the Core Types of Exercise?
Mandy Hagstrom, an exercise scientist specializing in women’s health, categorizes exercise into two main types: aerobic and resistance.
While there are many variations within these categories, they remain essential across all life stages.
Gynaecologist Pav Nanayakkara from Jean Hailes for Women’s Health further breaks down exercise into four main types:
Firstly, Zone 2 training includes low-intensity activities like brisk walking or cycling.
Resistance training involves strength exercises, such as lifting weights or using resistance bands.
High-intensity interval training (HIIT) consists of short bursts of intense effort interspersed with rest periods.
Lastly, dynamic stability exercises include pilates, yoga, and balance training.
Listening to Your Body
Dr. Hagstrom emphasizes that hormonal changes as we age significantly impact our health, increasing the risk of conditions such as osteoporosis and cardiovascular disease.
However, she notes that different types of exercise can alleviate these risks, and no single type is universally superior.
“As we age, we should listen to our bodies and make necessary adjustments.”
Prioritizing Exercise for Younger Women
For women in their twenties and thirties, Dr. Nanayakkara recommends focusing on strength and resistance training to build strong bones and muscles.
HIIT is also especially useful for fitness and metabolism in younger to middle-aged women.
The Australian generic exercise guidelines suggest a combination of moderate activities like walking, golfing, and swimming, along with vigorous activities such as soccer, netball, and jogging. Muscle-strengthening exercises like weight lifting, push-ups, and squats should be done at least twice a week.
Strength training is often overlooked, but Dr. Hagstrom stresses, “any strength training is better than none,” and encourages individuals to progressively improve, whether by increasing intensity or repetitions.
Exercise for Middle-aged Women
Postmenopausal women should prioritize strength training to prevent osteoporosis, osteopenia, and muscle loss.
Zone 2 training is also crucial due to its benefits for heart health and metabolism in women over forty.
Dynamic stability exercises, such as pilates, are particularly helpful for improving mobility and balance during and after menopause.
While menopause symptoms vary, these exercise types can be adapted to suit individual needs.
Mandy Hagstrom advocates for strength training as key to maintaining bone mineral density and muscle mass during menopause. (Supplied: Mandy Hagstrom)
Exercise Priorities for Older Women
For older women, HIIT may be recommended in moderation due to its potential strain.
Balance becomes increasingly important, and activities like yoga can offer substantial benefits.
Ultimately, the effectiveness of exercise depends on an individual’s starting point and current health status.
Starting earlier can be advantageous as maintenance is easier than re-establishing a routine.